T Nation

ZMA Questions


#1

I don't have a sleeping problem, but I took some ZMA to see if I would sleep more deeply.

The ZMA definitely made me relaxed and sleepy at first, and I did fall asleep fairly easily - but I woke up shortly thereafter and could not fall back asleep for what seemed like hours. I was tossing and turning for most of the night, and as a result I feel like shit today. I did a little research, and I saw that ZMA can have this effect on some people. Instead of a deep sleep, you get the opposite.

So, I was wondering, why does ZMA cause some people to sleep deeply, but others it makes restless (and what does it say about me and my diet?). Also, is there a chance I have to adjust to it? If I keep taking it, will I see benefits? Or should I just stop? Thanks for any advice.


#2

When do you take it?

I had a similar experience when taking ZMA immediately before bed, but found that it helped my sleep when I took it earlier in the day.


#3

I can’t answer your question about why you have this reaction to ZMA, but my own experience taking ZMA it puts me to sleep and I stay asleep, however I do seem to wake up much earlier but it’s been ok because I feel rested and like I had enough sleep.


#4

i only notice the freaky ass dreams. i get up early on my own, usually feeling refreshed anyways, but i have noticed that the day doesn’t seem to drag balls as bad with ZMA.


#5

[quote]M.L. wrote:
I don’t have a sleeping problem, but I took some ZMA to see if I would sleep more deeply.

The ZMA definitely made me relaxed and sleepy at first, and I did fall asleep fairly easily - but I woke up shortly thereafter and could not fall back asleep for what seemed like hours. I was tossing and turning for most of the night, and as a result I feel like shit today. I did a little research, and I saw that ZMA can have this effect on some people. Instead of a deep sleep, you get the opposite.

So, I was wondering, why does ZMA cause some people to sleep deeply, but others it makes restless (and what does it say about me and my diet?). Also, is there a chance I have to adjust to it? If I keep taking it, will I see benefits? Or should I just stop? Thanks for any advice.[/quote]

Perhaps ZMA only helps you get to sleep and sleep deep if you are deficient in zinc/mag…just a thought.


#6

Could be you are not lacking the needs for the ZMA, reduce the dose to 1 capsule and see how you sleep. Up it to 2 if the 1 caps doesn’t affect you sleep. If two is too much, just use 1 capsule per night.


#7

Thanks for the suggestions. I had tried taking 2 capsules about 60 minutes before bed. I’ll try just one tonight, and see how that works. I’ll let you know.


#8

#9

In case anyone cares for an update, I took one pill last night, and had the same restless sleep. It’s weird. I can’t seem to find any agreement on what causes this. I don’t know if it would matter, but I already have very vivid dreams on a regular basis… perhaps some brain chemical is being overly produced when I take ZMA right before bed. Anyway, I’ll try taking it earlier in the day, and see what happens.


#10

I had mixed results when taking ZMA. Some nights I would experience deep sleep, some nights I would have vivid dreams, other nights I would wake up every few hours to piss, other nights I would experience the falling asleep for an hour then wake up and toss and turn. The way I just described it was how it happened sequentially. First a. then b. then c. then d. then I stop taking it.

I’ve since ceased taking ZMA and haven’t had any trouble sleeping and actually feel better NOT taking it.

I might take it again in a month just to see if it was a fluke or not.


#11

[quote]M.L. wrote:
In case anyone cares for an update, I took one pill last night, and had the same restless sleep. It’s weird. I can’t seem to find any agreement on what causes this. I don’t know if it would matter, but I already have very vivid dreams on a regular basis… perhaps some brain chemical is being overly produced when I take ZMA right before bed. Anyway, I’ll try taking it earlier in the day, and see what happens. [/quote]

Try taking just Magnesium on it’s own then, as you don’t need Zinc late at night.

Get one ending in -ate so gluconate, malate, orotate and citrate.

Start at 200mg (should be 1 tablet) about 2 hrs before bed, if no effect go to 400mg.

If still no effect then have 400mg 2-3 hrs before bed, and another 200/400mg 1 hour before bed.

Don’t go over 1600/2000 or you will experience explosive diarrhea, not something you want.

If you require Zinc have it with your 1st 2 meals in the Morning.


#12

I take melatonin and magnesium along with some B5, no zinc.

I have the craziest fucked up dreams, but other than that works great.


#13

[quote]Westclock wrote:
I take melatonin and magnesium along with some B5, no zinc.

I have the craziest fucked up dreams, but other than that works great.[/quote]

Just watch the melatonin usage, it’s HIGHLY addictive.


#14

[quote]SmallToBig wrote:
Westclock wrote:
I take melatonin and magnesium along with some B5, no zinc.

I have the craziest fucked up dreams, but other than that works great.

Just watch the melatonin usage, it’s HIGHLY addictive.

[/quote]

Im trying to decide whether or not your being sarcastic or not…

If so, hilarious, if not, then you need to brush up on your reading.


#15

i’ve never had problems with zma, but then again, i don’t dream on a regular basis.


#16

I experienced the same thing when i first bought ZMA, but it was of a crap brand. A few weeks ago I bought Maximuscle ZMA which is meant to be a respectable UK supplement brand. and since then i am completely sold on that shit. All you need to do is to take it on empty stomach, 60-30 mins before going to bed, ideally on empty stomach [or at least don’t have any calcium-containing food and the next day you will be only woken up by a massive boner